| 1.Balance and stability |
High skipping with single leg halt every 5 skips. |
6 x 5 per limb |
20 sec |
| 2.Balance and strength |
4 diagonal single-legged bounds, maintaining equilibrium before the last bound for 3 sec. |
4 x 6 |
30 sec |
| 3. Balance and strength |
6 forward bounds, maintaining equilibrium before the last bound for 3 sec. |
3 x 4 per limb |
45 sec |
| 4. Balance and strength |
10 low rows using an elastic exercise band bound to a support performed against a bipodalic inflatable disk. |
4 x 10 |
45 sec |
| 5. Balance and strength |
2 Kg medicine ball chest passes whilst balancing on a bipodalic inflatable disk. |
4 x 10 |
2 min |
| 6. Balance and strength |
2 Kg medicine ball chest passes with torsion whilst standing on one leg. |
4 x 6 (twice per limb) |
2 min |